<description>&lt;p&gt;&lt;a href= "https://bdnfprotocols.com/?utm_campaign=crossfit_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Download the 9-Page "&lt;strong&gt;Cognitive Enhancement Blueprint&lt;/strong&gt;"&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=crossfit_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, The Aliquot&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/newsletter?utm_campaign=crossfit_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Join over 300,000 people and sign up for my newsletter&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/premium?utm_campaign=crossfit_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;In this episode, I discuss:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(03:12)&lt;/strong&gt; Why "below normal" cardio may be a great starting point (for adding years to your life)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(05:07)&lt;/strong&gt; The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(05:15)&lt;/strong&gt; Is there an upper limit to the longevity benefits of VO2 max?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(06:12)&lt;/strong&gt; Why poor cardiovascular fitness is nearly as bad as a chronic disease&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(06:52)&lt;/strong&gt; Why zone 2 training may not improve VO2 max (for some people)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(08:08)&lt;/strong&gt; Protocols for improving VO2 max quickly&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(09:10)&lt;/strong&gt; How to estimate VO2 max in 12 minutes (without a lab)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(10:07)&lt;/strong&gt; What it takes to reverse 20 years of heart aging&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(12:41)&lt;/strong&gt; Blood pressure benefits of vigorous exercise&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(13:10)&lt;/strong&gt; The role of blood pressure in dementia&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(13:29)&lt;/strong&gt; The BDNF brain benefits of high-intensity exercise&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(14:05)&lt;/strong&gt; The signaling role of lactate production by muscle&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(16:13)&lt;/strong&gt; How training effortfully improves focus &amp; attention&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(17:04)&lt;/strong&gt; Protocols for maximizing BDNF from training (HR training targets and duration)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(17:23)&lt;/strong&gt; Anti-cancer effects of vigorous exercise&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(18:11)&lt;/strong&gt; Why shear stress kills circulating tumor cells — an experiment in three cell lines&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(18:33)&lt;/strong&gt; Why reducing circulating tumor cells likely greatly increases survival&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(19:00)&lt;/strong&gt; What if you exercise in short bursts all day long?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(20:06)&lt;/strong&gt; Why "exercise snacks" are a crucial pre- and post-mealtime activity&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(20:49)&lt;/strong&gt; The best ways to improve mitochondrial biogenesis — and metabolism&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(21:47)&lt;/strong&gt; The mortality benefits of breaking up sedentary time&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(26:17)&lt;/strong&gt; Why the protein RDA is too low (and the flawed experiments that lead to that)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(27:19)&lt;/strong&gt; How much protein is needed for muscle?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(29:07)&lt;/strong&gt; Does omega-3 reduce muscle atrophy?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(30:41)&lt;/strong&gt; Why we should lift for aging and to prevent the 8% per decade decline of muscle&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(32:03)&lt;/strong&gt; Is lifting heavy necessary for gaining muscle?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(33:06)&lt;/strong&gt; What the sauna has in common with exercise&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(34:45)&lt;/strong&gt; Does the sauna enhance the benefits of exercise?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(36:44)&lt;/strong&gt; How heat shock proteins prevent plaque aggregation &amp; slow muscle atrophy&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(38:23)&lt;/strong&gt; Can sauna after resistance training boost hypertrophy?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(39:06)&lt;/strong&gt; Sauna parameters (temperature, duration, frequency, &amp; humidity)&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(39:59)&lt;/strong&gt; Comparing traditional saunas to infrared&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(40:59)&lt;/strong&gt; Are hot baths a valid sauna alternative?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(42:15)&lt;/strong&gt; Audience Q&amp;A&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(42:19)&lt;/strong&gt; Is EPA or DHA responsible for omega-3's effects on disuse atrophy?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(43:53)&lt;/strong&gt; Are endurance athletes at risk for cardiovascular injury?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(44:57)&lt;/strong&gt; What mechanisms are responsible for sauna's benefits?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(47:08)&lt;/strong&gt; Is a sauna temperature above 200 °F too hot?&lt;/li&gt; &lt;li dir="ltr"&gt;&lt;strong&gt;(49:31)&lt;/strong&gt; My recommended sauna temperature &amp; duration&lt;/li&gt; &lt;/ul&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.youtube.com/watch?v=Uttq6clVSb0"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt; &lt;p dir="ltr"&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/crossfit?utm_campaign=crossfit_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt;</description>

FoundMyFitness

Rhonda Patrick, Ph.D.

#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

APR 8, 202451 MIN
FoundMyFitness

#089 Why Exercise Intensity Matters for Longevity | CrossFit for Health 2024

APR 8, 202451 MIN

Description

Download the 9-Page "Cognitive Enhancement Blueprint"

Discover my premium podcast, The Aliquot

Join over 300,000 people and sign up for my newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more

I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.

In this episode, I discuss:

  • (03:12) Why "below normal" cardio may be a great starting point (for adding years to your life)
  • (05:07) The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)
  • (05:15) Is there an upper limit to the longevity benefits of VO2 max?
  • (06:12) Why poor cardiovascular fitness is nearly as bad as a chronic disease
  • (06:52) Why zone 2 training may not improve VO2 max (for some people)
  • (08:08) Protocols for improving VO2 max quickly
  • (09:10) How to estimate VO2 max in 12 minutes (without a lab)
  • (10:07) What it takes to reverse 20 years of heart aging
  • (12:41) Blood pressure benefits of vigorous exercise
  • (13:10) The role of blood pressure in dementia
  • (13:29) The BDNF brain benefits of high-intensity exercise
  • (14:05) The signaling role of lactate production by muscle
  • (16:13) How training effortfully improves focus & attention
  • (17:04) Protocols for maximizing BDNF from training (HR training targets and duration)
  • (17:23) Anti-cancer effects of vigorous exercise
  • (18:11) Why shear stress kills circulating tumor cells — an experiment in three cell lines
  • (18:33) Why reducing circulating tumor cells likely greatly increases survival
  • (19:00) What if you exercise in short bursts all day long?
  • (20:06) Why "exercise snacks" are a crucial pre- and post-mealtime activity
  • (20:49) The best ways to improve mitochondrial biogenesis — and metabolism
  • (21:47) The mortality benefits of breaking up sedentary time
  • (26:17) Why the protein RDA is too low (and the flawed experiments that lead to that)
  • (27:19) How much protein is needed for muscle?
  • (29:07) Does omega-3 reduce muscle atrophy?
  • (30:41) Why we should lift for aging and to prevent the 8% per decade decline of muscle
  • (32:03) Is lifting heavy necessary for gaining muscle?
  • (33:06) What the sauna has in common with exercise
  • (34:45) Does the sauna enhance the benefits of exercise?
  • (36:44) How heat shock proteins prevent plaque aggregation & slow muscle atrophy
  • (38:23) Can sauna after resistance training boost hypertrophy?
  • (39:06) Sauna parameters (temperature, duration, frequency, & humidity)
  • (39:59) Comparing traditional saunas to infrared
  • (40:59) Are hot baths a valid sauna alternative?
  • (42:15) Audience Q&A
  • (42:19) Is EPA or DHA responsible for omega-3's effects on disuse atrophy?
  • (43:53) Are endurance athletes at risk for cardiovascular injury?
  • (44:57) What mechanisms are responsible for sauna's benefits?
  • (47:08) Is a sauna temperature above 200 °F too hot?
  • (49:31) My recommended sauna temperature & duration

Watch this episode on YouTube

Show notes are available by clicking here